Acumen HR427 - Manual (Page 10)

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Depending on your specific goals, individual fitness level or just on
how energetic you feel, you may want to modify your range from
one day to the next based on the following chart:
EXERCISE TARGET ZONE CHART
Age: 20 25 30 35 40 45 50 55 60 65+
200
180
160
140
120
100
80
Heart Rate - Beats per Minute
% of Max.
Heart rate
Fat Burning Zone
Anaer
obic Zone
Aerobic Zone
Warm-up Cool Down
85% to Max
65% to 85%
55% to 65%
55% to 65%
To activate or deactivate the Target Zone Alarm Sound, simply press
the
button while in the Heart Rate/Stopwatch Mode.
STRETCHING
WARM UP & COOL DOWN 55% OR LESS
Begin and end every workout with stretching. Stretching done
before your workout increases flexibility to help prevent muscle
strain or injury and stretching after, loosens tight muscles and helps
prevent soreness.
• Stretch before warm up & after cool down.
• Stretch slowly & gently, never bounce or stretch to a point of pain.
• Hold each stretch 30-60 sec. & exhale as you extend stretches.
Warm Up & Cool Down: 55% or less --Start every exercise with a
slow and gradual warm up and end with a slow and gradual cool
down. Smoothly easing into and out of strenuous activity helps your
body prepare your metabolism and blood flow to efficiently break
down fat and change over from one intensity level to another.
Going into your target zone too quickly can cause your heart rate
to increase too rapidly causing you to loose your energy too soon,
strain yourself or possibly worse.
• Slowly bring your heart rate to a level just below the lower limit
of your target zone.
• Maintain heart rate at this level for 5-10 min.
BASIC FITNESS TIPS & TARGET ZONE